Experts explain how healthy habits can prevent cardiovascular problems
National Cholesterol Day is celebrated on 8 August. The date aims to raise awareness of the risks of the disease. According to information from the Ministry of Health, 4 out of 10 Brazilians have high cholesterol. This is because new lifestyle habits have increased the consumption of fatty and processed foods.
A survey conducted by the Brazilian Institute of Geography and Statistics (IBGE) between 2017 and 2018 revealed that 50.5% of Brazilians’ food was processed. Data like these demonstrate the importance of adopting new lifestyle habits, as explained by surgeon Dr. Aline Lamaita.
“The big problem of high cholesterol levels in the blood lies in the fact that it is a silent encounter. High cholesterol may not cause any symptoms, gradually blocking the arteries. So, in some cases, the first manifestation of high cholesterol is an event such as a heart attack or stroke, when it is too late to prevent it, “warns the specialist.
To help control cholesterol levels, nephrologist Caroline Reigada, surgeon Aline Lamaita, and nutritionist Marcella Garcez list 4 tips. Watch!
1. do physical exercises
Practicing physical activity is one of the most effective measures for those who want to reduce bad cholesterol (LDL). For this, walking, running, climbing stairs or swimming regularly are great options. “Being active for 30 minutes most days can help lower bad cholesterol and raise good cholesterol,” explains Dr. Carolina Reigada.
Two. Eat foods rich in phytosterols
According to nutritionist Dr. Marcella Garcez, consuming foods rich in phytosterols such as vegetable oils, nuts, chestnuts and dark chocolate on a daily basis can help reduce bad cholesterol in the body. The practice also helps prevent the development of cardiovascular disease.
“Bet on foods rich in omega 3, such as salmon and flax seeds and chia seeds. Omega 3 is responsible for preventing cardiovascular disease, preventing clot formation, decreasing total cholesterol and LDL cholesterol levels, and of the increase in HDL “, says the specialist.
3. Increase your fiber intake
One high-fiber diet they can have numerous benefits for the body, as they inhibit the formation of fat in the liver. Oatmeal is an excellent fiber option. “Because it contains a soluble fiber called beta-glucan, which delays gastric emptying, promoting greater satiety, improves circulation, controls sugar absorption and inhibits fat absorption […]”, says Dr. Marcella Garcez.
The doctor also explains that citrus fruits are also excellent allies in controlling cholesterol, as they are rich in fiber and antioxidant substances “[As frutas] they limit the absorption of cholesterol in the intestine and help reduce LDL levels in the body “, emphasizes Dr. Marcella Garcez. Therefore, the World Health Organization (WHO) recommends the consumption of five daily portions of fruit and vegetables.
4. Invest in good fats
In addition to avoiding the intake of bad fats and processed foods can help reduce bad cholesterol (LDL), the consumption of products that are sources of good fat (HDL) is essential to balance the cholesterol level in the body. While they don’t reduce LDL levels, these foods increase HDL. “Olive oil, chestnuts, avocados and fish, for example, are rich in fats that are beneficial to the body,” says Dr. Aline Lamaita.
Source: Terra
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